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Fat-Burning Tread Tabata Workout for the Bold and Fit

Want to get in sick shape—fast? Tabata workouts that mix high-intensity cardio with weight training are your ticket to success! Strength training intervals are a great way to multitask—you get the heart-revving perks of cardio, plus build svelte, sexy muscle to boot. Good deal! To sweeten it even more, Kathy Glabicky, founder of Tread Tabata, created this routine that combines total-body strength moves with all-out cardio rounds on the treadmill. The working intervals are only 20 seconds long, but you’ve got to push yourself to the max during those seconds, says Glabicky, who promises this routine will torch over 500 calories. (Mix it up on different machines with more Fun Workouts That Burn 500 Calories in 30 Minutes.)

You can use Kathy G’s Tread Tabata App ($2.99, iTunes) for help keeping track of the work versus rest time!

How it works: You'll do 1 tabata round on the treadmill (sprinting for 20 seconds and jumping carefully to sides of treadmill during the 10 second rest), followed by 1 round of 20 seconds on-10 seconds off floor moves. Rest for 1 minute. Then get back on the treadmill for the second tabata circuit, followed by the floor moves. Alternate between the treadmill and the floor for the last two circuits as well.

Total Time: up to 1 hour

You will need: Free weights

1. Tabata Treadmill Round 1

A.

Warm up for 5 minutes, then complete the running circuit above.

Sets:

1

Reps:

1

2. Standing Dumbbell Biceps Curl

A.

Grab a pair of dumbbells, stand up straight and with a braced core. Allow the dumbbells to hang at arms-length with palms facing forward.

B.

Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause for a second and slowly allow the weights to return to the starting position with arms fully extended.

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

Mistakes and Tips:

Keep your elbows stationary and tucked at your sides.

Make sure to squeeze the biceps at the top of the lift.

Be sure to lower the weight all the way until your arms are fully extended.

3. Bent-Over Row to Shoulder Press

A.

Stand with feet shoulder-width apart and hold a dumbbell in each hand. Bend the knees slightly and bend over at the waist with your back straight. Let dumbbells hang next to the body with arms fully extended.

B.

Contract your back, bend the arms, and pull both dumbbells up to your ribcage. Hold for one second in the top position, then lower the dumbbells to the starting position.

C.

Stand with feet hip-width apart, holding dumbbells with arms bent in front of shoulders, palms facing in.

D.

Brace abs tight and extend arms overhead, pressing weights up, keeping palms facing in. Slowly lower the weights to return to the starting position and repeat.

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

Mistakes and Tips:

Avoid rounding the upper back. Keep the neck neutral, spine flat, and shoulders back.

4. Rotating Kickback

A.

Stand with feet hip-width apart, knees bent, holding dumbbells. Hinge torso forward about 45 degrees from hips, keeping spine naturally straight and bending elbows behind body with weights by sides.

B.

Perform a triceps kickback, rotating palms up as arms extend behind body. Return to starting position.

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

5. Rear Fly to Press Back

A.

Stand in split stance, right foot forward, right knee bent, left leg straight, holding dumbbells. Keeping spine naturally straight, hinge forward from hips at a 45-degree angle, arms reaching down to the floor, palms facing thighs. Raise arms to sides of shoulders, squeezing shoulder blades down and together during the movement (the ends of the weights should face up). Slowly lower arms.

B.

Press arms back by hips, with palms still facing up. Lower arms.

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

6. Tabata Treadmill Round 2

A.

Complete the running circuit above.

Sets:

1

Reps:

1

7. Squat

A.

Stand as tall as you can with your feet shoulder-width apart, toes slightly pointed outward. Keep arms in front of you at chest height to help maintain balance.

B.

Drop your hips and sit back until your thighs are parallel with the floor. Pause, then drive through the heels and lift body upwards back to the starting position, squeezing the glutes at the top of the movement.

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

Mistakes and Tips:

Avoid letting knees slide past toes when descending.

Avoid leaning too far forward.

8. Squat Jacks

A.

Standing with your feet close together and your hands clasped behind your head, push your hips back to get into a half-squat position.

B.

Jump your feet out to the sides, maintaining the squat position. Quickly jump your feet back to the starting position.

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

Mistakes and Tips:

Avoid rounding your lower back.

Do not raise from the squat position. Stay low throughout the exercise.

9. Metabolic Finisher: Squat Jumps

A.

Lower into a deep squat position with knees tracking over toes, hands in front of thighs.

B.

Jump straight up, swinging arms overhead to help lift body. Land in squat. Complete the number of reps as quickly as possible with good form.

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

10. Tabata Treadmill Round 3

Sets:

1

Reps:

1

11. Bodyweight Cardio Drill: Burpees

A.

Squat down to the floor, placing hands below shoulders, and quickly jump feet back into plank position.

B.

Jump feet back into squat position and explosively jump up, reaching arms overhead. Add a pushup for more of a challenge.

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

12. Bodyweight Cardio Drill: High Knees

A.

Run in place with hands in front of body, palms facing down. Try to tap knees to palms as legs alternate quickly.

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

13. Jump-Free Burpees

A.

Stand tall with feet hip-width apart, arms extended overhead.

B.

Push hips back and bend knees to lower into a squat. Place hands on the floor and quickly walk feet back into a full plank position. Immediately lower into a pushup. Press up, walk feet back into squat, and return to standing, reaching arms overhead. That's one rep.

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

14. Frog Jump

A.

Stand with feet wider than hips, knees and toes pointed out, reaching hands down toward the floor. Squat down as low as possible while keeping chest lifted, heels flat, and knees tracking over toes.

B.

Jump up in the air, bringing feet together and swinging arms overhead to help propel body up. Land in a deep squat. Repeat.

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

Mistakes and Tips:

For variety, travel forward or backward or rotate a quarter turn mid-air with each jump.

15. Tabata Treadmill Round 4

Sets:

1

Reps:

1

16. Spiderman Pushup

A.

Begin in a full plank position with hands slightly wider than shoulder-width apart, feet together. Lower into a pushup. Lift left knee into left arm (try to tap knee to elbow if possible). Return to start and repeat, alternating legs on each rep.

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

17. Plank Jacks

A.

Begin in a full plank position with feet together and abs tight.

B.

Jump feet apart into a wide V, then immediately jump them back together (like a jumping jack).

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

18. Side Plank

Sets:

1

Reps:

1

19. Plank with Leg Kick

A.

Start in a forearm plank position with elbows under shoulders and feet hip-width apart. Engage quads, glutes, and core the entire time to form a straight line from head to feet.

B.

Lift left leg up to hip height, then kick out a few inches to the left. Come back to center and lower foot back to the ground. Repeat, this time lifting right leg and kicking to the right to complete 1 rep.

Sets:

1

Reps:

As many as you can do in 20 seconds, then rest for 10 seconds

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